Adarq.org

11 May

Easy run 11 K @ 1:03:57 ( 5:48 pace )
Walk 3K @ ~27m

Started implementing new approach : more really easy work , duration over mileage. I tend to hit the wall around 11K at those easy runs , they stop feeling easy and pace climbs over 6:00. It happened again yesterday, started feeling stiff and went from 5:45 average to 6:05 last km.
So instead of grinding 3-4 more kms @ 6:00 pace , i walked 3 @ 9:00 pace (almost half an hour worth ). Already see the difference today, so much less sore.

In other news, my shoes are done, i notice i am feeling them much less cushnioning or bouncy lately, checked stats, i've done over 900K in them since August lol.
They were the pegasus turbo 2 , featuring the zoomX foam you find in the vaporflys. Really loved that shoe, much cushion but also very fast/responsive/bouncy when pushed and lightweight.
Here are the candidates for next pair:

https://weartesters.com/saucony-endorphin-speed-performance-review/ , best all-around 'normal' shoe ever?
https://weartesters.com/saucony-endorphin-pro-performance-review/ , the above shoe , 50$ more, better upper materials and a carbon plate
https://weartesters.com/nike-zoomx-invincible-run-performance-review/  , a shitton of zoomX for long runs
https://weartesters.com/nike-air-zoom-tempo-next-performance-review/ , those are actualy the vaporflys but the plate is composite instead of carbon, a little less springy but also easier to bend
https://weartesters.com/nike-zoom-fly-3-performance-review/ , a carbon plate shoe that is a bit more suited for every day and sells at normal price

I am not inducing the other high-end carbon plate ones on purpose, they are purely race/speed shoes, only the ones i listed are suited for all around use.
Not sure what to pick. Endorphin pro, tempo next and fly 3 are all sooo intriguing to try. I guess it will depend on the best offer i can find now that i need them, retail price is very high for all but you get huge discounts if you search it a bit.

Thanks a lot Andrew that is very informative.
FWIW it does add up to reality too for me already, my latest PR streak came after establishing the 'low HR run' which is shorter in mileage but longer in duration.
This approach would also help me catch the recommended percentage of my intense runs, now it is too high, around 25% to 33% of total, adding more easy stuff will bring it down.

Congratulations, 18:40 is truly incredible considering you ain't even focused.

By the way, is mileage the ultimate key to progress? I mean, suppose you have a perfectly balanced training plan with long slow runs, easy runs and speed work in the right quantities. Do you need to up mileage to improve after a point? I'm asking for myself of course, my current weekly mileage is around 35K ( about 22 miles ) , i was wondering if just progressing the workouts is not enough. Should i actively try to up mileage if i want to get closer to 20:00 5K?

^^^
True,  looks like we are entering the hatred dew-point-performance-normalization period.

4 May

Low aerobic zone run

13K @ 1:46:41 , 8:12 pace / 135 bpm

Wow, almost 30 seconds per km slower than usual. Got the readings early on that this is going slow so just kept it easy for longer.
It has to be the increased heat and humidity, yesterday it was cooler but humidity went up, dew point was around 20 C ( 68 F ).
Im not gonna bother with heat and calculations, i will just carry on with my current program, it feels like it is working, if numbers decline because of dew point, so be it.
Watch agrees, it says im at my best condition ever. VO2 max upped to 44 despite 2 'fail runs'. It says training load and balance are ideal and I'm also peaked because of recent rest and that i should take advantage of my peak state while it lasts. Tempting lol

28 April

Low aerobic zone run

12K @ 1:32:31 , 7:42 pace / 133 bpm

Now this is the longest sub-8 low aerobic run ever, but not the fastest.
Last week was 11.5K @ 7:39 , fastest but not longest.
Let's see if both go down next week   

26 April

Easy run 13K @ 1:14:14 ( 5:43 pace )

Yet another , fastest easy run ever, but not longest, I've done 14K @ 5:45.

22 April

Low aerobic zone run

11.5K @ 1:28:03 , 7:39 pace / 134bpm

Fastest low aerobic run ever, being longer too!   
Previous fastest was 10K @ 7:46.
Previous longest sub-8' was 11K @ 7:50 pace
Longest ever is 13.5K but that was @ 8:01 pace. Gotta beat that too, next stop = 14K sub 8'

Haha nice gif, thanks!

20 April

Easy run 11.5K @ 1:06:27 (5:47 pace )

Easy pace now stable under 5:50, very glad.
I was up for more mileage but i was interrupted by a sudden intense storm that came out of nowhere, luckily i was just 2km from home when it unleashed!